Hey there, fitness enthusiasts! Are you ready to take your strength training to the next level?

Well, you’re in luck because you’ve come to the right place. We’re here to look into the fascinating world of functional trainer exercises.

These exercises are not your ordinary workouts; they are specifically designed to amplify your strength, optimize your fitness regimen, and help you achieve your fitness goals faster than ever before.

So, strap in and get ready for an exhilarating journey as we explore nine exceptional exercises that will truly revolutionize your strength game.

Get ready to experience a new level of intensity and challenge as we guide you through each exercise, providing valuable tips and techniques along the way.

Grab your water bottle, put on your workout gear, and let’s embark on this incredible fitness adventure together.

Are you excited?

Because we sure are! Let’s push ourselves, break barriers, and unlock our full potential. It’s time to transform our bodies, elevate our strength, and become the best versions of ourselves. Let’s do this!

Top Functional Trainer Exercises

Functional Trainer Exercises

Although there aren’t big differences between functional exercises, my best advice is to find the right exercises that fit your body type and fitness goals. To get started, here are 9 of my go-to functional trainer exercises:

Cable Crossover

The Cable Crossover is a highly effective and widely recognized exercise in the realm of functional trainer exercises.

By simulating the natural motion of crossing your arms, this functional exercise engages multiple muscle groups simultaneously, resulting in a comprehensive toning effect that targets the chest, shoulders, and arms.

To maximize the benefits of this exercise, it is crucial to maintain proper form and control throughout. Focus on keeping your core engaged and move through the motion deliberately and slowly. This deliberate approach allows for better muscle activation and ensures that you are effectively targeting the desired muscle groups.

Incorporating the Cable Crossover into your workout routine can help improve upper body strength, enhance muscle definition, and promote overall functional fitness. So, next time you hit the gym, don’t forget to give this classic exercise a try!

Cable Squats

Cable Squats are a staple exercise in functional training. They target the glutes, quads, and hamstrings while strengthening the core and stabilizing muscles.

By using resistance bands to simulate squatting, you will engage more muscle fibers than with bodyweight squats alone. This can help build strength and improve balance and agility while providing an effective cardio workout as well.

When performing Cable Squats, be sure to keep your back straight and your feet firmly planted on the ground. Move slowly and deliberately through each repetition while maintaining proper form. You may also want to use a mirror or have someone watch you in order to ensure that your form is correct and that you are taking full advantage of this great exercise!

Overhead Cable Curls

Ready to challenge your biceps? Try Overhead Cable Curls! This functional exercise not only targets your biceps but also challenges your core stability and shoulder muscles. The functional nature of this exercise will leave you feeling stronger and more capable in your daily tasks.

To improve shoulder strength and stability, start by standing with feet hip-width apart in a slightly staggered stance.

Grasp the functional trainer handles with an underhand grip and press them up overhead while maintaining control of your torso. Hold this position for a few seconds before slowly lowering the cables down to chest level. Be sure to keep your core engaged throughout the entire motion.

Cable Overhead Tricep Extension

Next, we have Cable Overhead Tricep Extension, which is a great functional exercise to target those tricep muscles. By performing this functional trainer exercise, you’ll also be working on your core strength and balance, making it a holistic approach for strength training.

To get started, stand about shoulder-width distance apart with your feet staggered for balance.

Grasp the functional trainer handles and press them up overhead while maintaining core control. Slowly lower the cables behind your head before straightening out your arms to complete the repetition. As you move through each repetition, focus on keeping your core engaged at all times.

Cable Lateral Raise

The Cable Lateral Raise is a fantastic functional trainer exercise that focuses on your shoulder muscles, particularly your deltoids. By incorporating this into your routine, you’ll be improving your functional strength and enhancing your ability to perform tasks that require shoulder strength.

To begin, stand with feet hip-width apart and grasp the functional trainer handles. Keeping your core engaged throughout the entire motion, raise your arms out to the side until they reach shoulder height.

Slowly lower them back down before repeating. It is important to maintain control and not let your arms swing too far forward or backward as this can cause injury. For an added challenge, try pausing at the top of each repetition and squeezing your shoulder blades together.

Cable Lunges

Cable Lunges are a fantastic way to incorporate functional movements into your workout. This exercise mimics real-world movements, making your muscles work in a way that benefits your daily activities.

Not only will you be strengthening your legs with this functional trainer exercise, but you’ll also improve your balance and stability.

To perform Cable Lunges, start by standing with feet hip-width apart and grasping the functional trainer handles.

Begin to slowly step forward, flexing your knee as you lower your torso towards the ground. Be sure to keep your core engaged throughout the entire motion and maintain balance by bringing opposite arm up as you step forward.

Cable Standing Row

Up next is the Cable Standing Row, another gem in the world of functional trainer exercises. This exercise targets your back muscles, helping you develop a strong, functional upper body. This in turn aids in lifting heavy objects and maintaining good posture in daily life.

To perform a Cable Standing Row, begin by standing with feet hip-width apart and slightly staggered for balance.

Grasp the functional trainer handles and keep your arms extended in front of you. Next, slowly pull the cables back towards you while squeezing your shoulder blades together. Be sure to maintain control throughout the entire motion, moving in a slow and deliberate manner.

Cable Pull Aparts

Cable Pull Aparts are perfect for working on your upper back and shoulder muscles. This functional trainer exercise not only strengthens these areas but also improves posture and reduces the likelihood of back pain. The functional nature of this exercise ensures the strength you gain is applicable in daily life.

To perform this exercise, begin by standing with feet hip-width apart and grasping the functional trainer handles.

Keeping your arms straight and core engaged throughout the entire motion, pull the cables out to your sides until they reach shoulder height. Slowly release them back before repeating. Make sure you don’t let your arms swing forward or backward as this can cause injury.

Rear Delt Crossover

Lastly, we have the Rear Delt Crossover. This functional trainer exercise is designed to target the rear deltoid muscles in your shoulders. The functionally-focused nature of this exercise ensures that the strength you gain is translatable into movements you perform every day.

To perform the Rear Delt Crossover, stand with feet hip-width apart and grasp the functional trainer handles. Keeping your elbows slightly bent, press them up overhead while maintaining core control.

Slowly bring one arm down across your body towards your opposite shoulder before returning it to the starting position. Complete each repetition on both sides before repeating the exercise.

Benefits of functional trainer exercises

Let’s talk about the beauty of functional trainer exercises, shall we?

If you’re looking for a workout that’s as versatile as you are, look no further. The beauty of functional exercises lies in their ability to mimic movements we do in our everyday lives, making us stronger, more balanced, and more capable.

They’re more than just a way to build muscle, they’re a way to build a better you, a you that can carry heavy shopping bags, toss a ball around with your kids, or reach that top shelf without a struggle.

By incorporating functional trainer exercises into your routine, you’re not just working out, you’re preparing your body for life’s daily challenges. Isn’t that what fitness is all about?

Wrapping Up

And there you have it!

A complete guide to functional trainer exercises.

Remember, fitness isn’t just about looking good – it’s about feeling good and living well. By incorporating these functional exercises into your routine, you’re taking a proactive step towards a healthier, stronger, and more balanced you.

Not just for the gym, but for life! So, why not give these exercises a whirl? Your future self will thank you.

Let’s get moving, shall we?

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What can you do with a functional trainer?

The beauty of a functional trainer lies in its versatility and adaptability in aligning with your fitness goals.

It’s like your personal gym bundled into one compact equipment. From strength training and muscle toning to improving balance and flexibility, a functional trainer can do it all.

It provides a full range of motion, mimicking the movements we perform in our day-to-day activities, making your workouts more dynamic and efficient. So, whether you’re a fitness newbie or a seasoned athlete, a functional trainer can be a game-changing addition to your routine.

What is a functional training exercise?

Functional training exercises focus on coordinating and strengthening your muscles, preparing them for everyday activities by simulating usual movements you encounter at home, work, or during sports.

These exercises enhance muscle synergy and contribute to improved performance in your daily tasks. Unlike traditional weight training, which isolates individual muscles, functional training exercises engage multiple muscle groups, thereby improving balance, agility, strength, and endurance.

When you do functional training on a functional trainer, you’re essentially conditioning your body to handle real-life situations more effectively and efficiently.

Can you build muscle with a functional trainer?


Building muscle with a functional trainer is not only possible but also highly effective. While it may not give you the ‘pumped’ look associated with heavy weightlifting, it does help in building lean muscle mass that’s crucial for burning calories even at rest.

Functional trainer exercises demand the engagement of multiple muscle groups, offering a comprehensive workout that strengthens your body holistically.

The best part? All of this is accomplished while reducing the risk of injury often associated with heavy weights. So, if you’re looking to build strong, functional muscles, introducing a functional trainer into your regimen is a great move!